Race Day Fueling Strategies with Wendi Irlbeck, MS, RDN, LD, CISSN
E8

Race Day Fueling Strategies with Wendi Irlbeck, MS, RDN, LD, CISSN

In this enlightening episode of DFW Running Talk, host Chris Detzel sits down with Wendi Irlbeck, MS, RDN, LD, CISSN, Nutrition with Wendi,  a passionate registered dietitian and sports nutritionist who brings her expertise to the critical intersection of running and nutrition. Recently relocated to Dallas, Texas, Wendi shares her extensive experience working with athletes of all levels and her evidence-based approach to sports nutrition.

Throughout the episode, Wendi delves deep into several crucial topics for runners:

- The importance of proper protein intake for runners, recommending 1.4 to 2 grams per kilogram of body weight daily
- Race-day nutrition strategies, including practical advice about pre-race meals and debunking common myths about carb-loading
- Budget-friendly fueling options for ultra-distance events, including natural alternatives to expensive energy gels
- The critical role of protein in maintaining muscle mass, especially for runners over 40
- The relationship between sleep and nutrition in athletic performance
- Real success stories from her practice, including transformative weight loss cases

Wendi also addresses common nutritional misconceptions in the running community and provides specific recommendations for:
- Quality protein sources and timing
- Proper creatine supplementation (including why not to mix it with coffee)
- Pre-race nutrition strategies
- Ultra-running fueling approaches
- Age-specific nutritional considerations

The conversation showcases Wendi's passionate, no-nonsense approach to nutrition while providing practical, actionable advice for runners of all levels. She emphasizes the importance of working with qualified professionals and shares resources for listeners to learn more about proper sports nutrition.

This episode is essential listening for any runner looking to optimize their nutrition for better performance, recovery, and long-term health. Whether you're training for your first 5K or your fiftieth ultra-marathon, Wendi's expertise offers valuable insights for taking your running journey to the next level.

📱 CONNECT WITH WENDI:
Website: https://www.nutritionwithwendi.com/  
Instagram: https://www.instagram.com/nutrition_with_wendi/ 
Twitter: https://x.com/Wendi_Irlbeck 

Watch it on YouTube: https://www.youtube.com/@DFWRunningTalk  

Creators and Guests

Chris Detzel
Host
Chris Detzel
Chris Detzel is the passionate host and creator of "DFW Running Talk," the premier podcast dedicated to showcasing the vibrant running community across the Dallas-Fort Worth metroplex. Since launching the show in October 2024, Chris has established himself as a central voice in North Texas running culture, conducting in-depth conversations with elite athletes, coaches, race directors, and inspiring everyday runners who define the region's diverse running scene. As both interviewer and active participant in the DFW running community, Chris brings an authentic perspective shaped by years of personal running experience. While he describes himself as primarily a half marathon runner rather than a marathoner - citing the extensive training commitment and unpredictability of marathon race day - his deep knowledge of running culture spans the full spectrum from 5Ks to ultramarathons. His preference for half marathons stems from their balance of challenge and accessibility, allowing him to race monthly without the intensive training demands of longer distances. Chris's connection to elite running runs through his family - his wife Lea Ivy is an accomplished marathoner who has completed the Boston Marathon 12 times consecutively, achieving a personal best of 3:14 at age 45. This personal connection to high-level competition, combined with his own running journey, gives Chris unique insight into both the elite and recreational sides of the sport. He often travels to Boston to support Lea's racing and has become part of the broader running community that gathers around major events like the Boston Marathon. Through DFW Running Talk, Chris has created more than just a podcast - he's built a platform that celebrates the depth and diversity of North Texas running talent. His interviews reveal the stories behind local legends, from sub-3:00 marathoners to innovative coaches, from race directors creating memorable experiences to everyday runners achieving extraordinary personal transformations. The show has featured conversations with accomplished athletes like Shantel Cloud (sub-3:00 marathoner), Travis Dowd (Dallas Marathon winner), and Mimi Smith (Olympic Trials competitor), alongside community builders and running industry professionals. What sets Chris apart as a host is his ability to connect with guests on multiple levels - as a fellow runner who understands training cycles and race strategy, as a community member invested in the local running scene, and as a skilled interviewer who draws out both technical insights and personal stories. His approach prioritizes authentic conversation over surface-level inspiration, resulting in episodes that offer genuine value to runners of all levels. Based in the Dallas area, Chris continues to grow DFW Running Talk's reach across multiple platforms including Apple Podcasts, Spotify, Amazon Music, and YouTube, while maintaining strong connections to local running organizations like Dallas Running Club and participating in the broader Texas running community. His work documents and celebrates a running culture that he believes is "way more badass than it has any right to be."
Wendi Irlbeck, MS, RDN, LD, CISSN
Guest
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck is a registered dietitian nutritionist, Christ-follower, fitness coach, thought leader, writer, speaker, dietetic preceptor, mentor, and entrepreneur who earned her M.S. in Food and Nutritional Sciences at the University of Wisconsin-Stout. Wendi provides services virtually via telehealth and on-site. Wendi is based in Dallas, Texas.